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Sept. 8, 2026

How to raise HDL cholesterol

Grecia Martinez, NP

Medically reviewed by:
Grecia Martinez, NP

If you are concerned about your cholesterol levels, talk to your doctor about testing. They can order a blood test that will tell you your cholesterol levels and whether you need to improve your HDL levels.

Not all cholesterol is bad for you, and having too little of the good kind may be harming your health. It’s important to know the difference between good HDL cholesterol and bad LDL cholesterol as you look for ways to improve your heart health.

Learning what foods and activities can improve good cholesterol levels can help you reach your health goals.

What is cholesterol?

Cholesterol is a waxy lipid that your body uses to build cells and produce hormones. The liver produces cholesterol, and you also get cholesterol from foods. Cholesterol is present in animal-based food products like meat and dairy. It’s also found in some plant-based foods, such as palm and coconut oil.

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Some cholesterol is necessary for your body to work properly. Too much cholesterol can cause health issues. Excess cholesterol can build up inside blood vessels, making it harder for blood to flow through them. This causes your heart to work harder to keep blood circulating. Over time, this can lead to heart disease, high blood pressure and an increased risk of stroke.

Good cholesterol vs. bad cholesterol

There are two kinds of cholesterol: Low-density lipoprotein (LDL) and high-density lipoprotein (HDL).

LDL is known as the “bad cholesterol” because it builds up in the arteries and restricts blood flow. HDL is considered the ‘good cholesterol ‘ because it carries excess LDL to the liver. The liver breaks down LDL, and your body then excretes it as waste.1

The only way to know what your cholesterol levels are is with a blood test. Called a “lipid profile,” this test measures your total cholesterol level, as well as the levels of HDL and LDL in your bloodstream.

The lipid profile also measures triglycerides. When you consume more calories than your body needs for energy, the excess is converted into triglycerides. They are then stored in fat cells, and your body can use them for energy between meals.2

High levels of triglycerides in the blood can contribute to the same kinds of circulatory problems caused by LDL cholesterol.

Healthy cholesterol levels

A total cholesterol level below 200 is considered healthy. A healthy HDL level for men is between 40 and 80, and for women it’s between 50 and 80.3

Healthy triglyceride levels are 150 or lower, and healthy LDL levels are anything under 100.4

Why raising HDL matters (especially after age 65)

Age is the biggest risk factor for heart disease. The heart can become less efficient over time and has to work harder to keep blood circulating.

Unhealthy cholesterol levels can cause even more strain on the heart in older adults. Low HDL levels can make it harder for your body to remove LDL, leading to cholesterol accumulation in your blood vessels. It can increase the chances of serious health problems like high blood pressure, heart attack or stroke.5

Keeping your HDL levels within the healthy range can help lower your bad cholesterol levels.

How to raise HDL cholesterol

If your HDL levels are below the ideal, you can make lifestyle changes to improve them. Diet, exercise and quitting tobacco use can bring your HDL levels up.

In addition to changes to diet and exercise, your doctor may prescribe medications to improve HDL levels.

Healthy fats

Everyone needs some fat in their diet, but it’s important to choose fats that aren’t linked to higher LDL cholesterol levels. Look for foods that contain heart-healthy fats:

  • Monounsaturated fats: Monounsaturated fats are found in foods such as avocados, nuts, and olive and canola oils.
  • Polyunsaturated fats: These fats include omega-3 and omega-6 fatty acids. They’re found in fatty fish like salmon or mackerel, as well as in nuts, seeds and vegetable oils like sunflower or safflower.

Omega-3 fatty acids have been shown to increase HDL levels and reduce harmful LDL and triglycerides.6

Fruits and vegetables

Fruits and vegetables have always had a reputation for being healthy foods because they’re packed with essential vitamins. Fruits and veggies also contain high amounts of soluble fiber.

Fiber is indigestible, but it binds to unwanted substances in your intestines and helps move them out of your body as waste. The fiber in fruits and vegetables can help move LDL out of your bloodstream and may increase HDL levels.

Try colorful options like berries, tomatoes, apples, pears, edamame and citrus fruits.7

Whole grains

Whole-grain foods like oatmeal, oat bran, barley, brown rice and quinoa can also help raise HDL levels. Like fruits and vegetables, whole grains contain soluble fiber to aid digestion and remove LDL.

Eating oat-based cereals or substituting brown rice or quinoa for white rice is an easy way to increase fiber intake and lower LDL (bad) cholesterol levels.8

Fish

Fatty fish is rich in omega-3 fatty acids, which can help lower your triglyceride levels. Some research indicates that omega-3 fatty acids can lower triglycerides and increase HDL.

Fish with the highest levels of omega-3 fatty acids are:

  • Herring
  • Mackerel
  • Salmon
  • Trout
  • Tuna

Nuts and seeds

Tree nuts like almonds and walnuts can improve blood cholesterol. These nuts contain omega-3 fats that can help raise HDL levels. Seeds like chia, flax, sunflower and sesame also offer omega-3 fats and plenty of fiber.

Olive oil and other healthy oils

Extra-virgin olive oil (EVOO) and other vegetable oils, such as canola, safflower and sunflower, are healthier alternatives to butter or tropical oils. Using them in cooking can reduce the amount of unhealthy fats you consume, lowering LDL and improving HDL levels.9

What foods to avoid

If you are trying to improve your cholesterol levels, you should avoid foods that are high in saturated fats, including:10

  • Red meat
  • Processed meats such as cold cuts, hot dogs or bacon
  • Full-fat dairy products
  • Butter, ghee and lard
  • Fried foods
  • Processed baked goods
  • Foods that contain tropical oils, like palm oil or coconut oil

Using tobacco and drinking excessive amounts of alcohol can also contribute to high cholesterol. Talk to your doctor about how much alcohol is safe to drink each day. If you use tobacco products, make a plan to quit.11

Common mistakes to avoid

Adding HDL-boosting foods to your routine can improve your good cholesterol levels. However, more lifestyle changes may be necessary to manage your cholesterol and heart health.

You don’t need to stop eating fat completely. Instead, read food labels to check if foods contain saturated fats. Replace those foods with unsaturated fats like olive oil, avocados, fatty fish and nuts.

Don’t rely on prepared or packaged foods. Even foods labeled low-fat or healthy might not align with your health goals. Many packaged foods contain excess sugar or sodium. Read labels to be sure you’re choosing the healthiest options.

Be sure to be physically active. Regular exercise can improve your HDL levels. About 150 minutes of activity per week is helpful for weight loss and heart health. If you’re starting a fitness plan, check with your doctor first. They can help you find the right activity level for you.

When to talk to your doctor

If you are concerned about your cholesterol levels, talk to your doctor about testing. They can order a blood test that will tell you your cholesterol levels and whether you need to improve your HDL levels.

You should also talk to your doctor if you have new or worsening symptoms, such as shortness of breath, an irregular heartbeat, dizziness or fatigue. These can be signs of high blood pressure or heart disease.

FAQ

What raises HDL cholesterol the fastest?

Prescription medications can raise HDL levels in the short term. Research suggests that a combination of medication and lifestyle changes is the best way to raise HDL.12

Can you raise HDL naturally?

Yes. Making dietary changes to reduce saturated fat intake and increase healthy fats and dietary fiber can improve HDL levels. In addition, regular exercise helps raise HDL levels.

Do eggs raise HDL cholesterol?

Yes, eating eggs regularly may improve HDL levels. Talk to your doctor about how often to eat eggs if you’re trying to increase HDL.

Is walking enough to increase HDL?

Walking can be a good way to increase HDL. You should walk briskly to increase your heart rate. You should be able to talk but not sing. Aim for 150 minutes of walking per week, or 30 minutes five days per week.

Can supplements improve HDL?

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Some supplements, such as niacin, may improve HDL, but they are not a substitute for lifestyle changes. Talk to your doctor before taking supplements.

Making changes to your diet and exercise routine can improve your HDL levels. Ask your doctor for advice on the best options to improve your cholesterol and heart health.

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